A man stands at the grill, passing hamburgers to friends. A woman helps a little boy slather ketchup on his hot dog bun. A teenage girl munches on chips.

In backyards across the country, Americans are enjoying the summer grilling season. But there's a good chance all that grilled food is adding inches to waists and clogging arteries.

From the way we cook to what and how we eat, it's time for a change. It's time to step away from high-fat, high-cholesterol foods, and move to a healthier—some would argue more natural and delicious—way of grilling.

We won't tell you to abandon your barbecue, but according to Pennsylvania-based certified health counselor Dena Smith Givens, there are simple ways to make the backyard grilling season healthier.

We won't tell you to abandon your barbecue, but according to Pennsylvania-based certified health counselor Dena Smith Givens, there are simple ways to make the backyard grilling season healthier.

Strawberries and watermelons are a cookout favorite, but don't save them for an after-lunch or after-dinner snack.

Eat fruit first, says Smith Givens. The proteins and fats in meats take much longer to digest than the carbohydrates in fruits. It may not seem like a big deal, but it can make for an uncomfortable evening.

"All that fruit is going to sit on top of the proteins and fat and ferment," says Smith Givens. "And as fruit ferments, gases build up." You know what that means. An added bonus for starting with fruit at least 30 minutes before a meal: "Fruit and their juices can help you digest."

When it comes to meat, leaner is better.

There are plenty of ready-made options available in the deli and frozen food aisles including turkey, chicken, beef sausages, hotdogs and burgers. But they can bring their own health risks, says Smith Givens. "Processed meats are preserved with chemicals, including sulfites."

For the healthiest burgers, look for antibiotic and hormone-free ground meats. If your budget allows, choose organic, grass-fed meat whenever possible. Research out of the College of Agriculture at California State University, Chico, has revealed grass-fed beef has substantial health benefits due to elevated levels of omega-3 fatty acids and antioxidants beta-carotene and vitamin E.

Ground turkey is a delicious and very lean meat option. To make your own burgers, mix in chopped green onions and low-fat sour cream to keep the burgers moist and flavorful.

If your heart is set on red meat, buy extra-lean ground beef for burgers, or a lean cut of steak, such as fillet mignon—and serve it up rare or medium-rare.

Cooking meat at high temperatures chemically changes the meat. "When you [grill] meat, the higher temperatures produce carcinogenic chemicals, especially when it's blackened," says Dena. "These chemicals can build up in your body over time and increase oxidative stress."

Oxidative stress occurs when free radicals react with cells in the body, often modifying the cell membrane or DNA. This can lead to aging and a number of diseases, including cancer.

The key, says Smith Givens, is to "avoid charring any foods." Dena slices off charred bits before eating, and she recommends boiling hotdogs and sausages on the stove, and then grilling them for just a minute to add a little smoky flavor.

If you can't live without that charred-to-perfection taste, reverse oxidative stress by eating antioxidant-rich blueberries or leafy greens with your burger.

Another great way to combat the unhealthy side of grilled food is to opt for the healthiest condiments. It may sound trivial, but organic condiments can make a big nutritional difference, Smith Givens says.

In 2005, researchers from the Agricultural Research Service studied 13 ketchup brands, looking at levels of lycopene—which wards off cancers, particularly when eaten with high-fat foods. The researchers discovered the organic brands packed three times as much of the cancer-fighter than regular ketchup, making it the perfect match for grilled foods.